Isn’t it fascinating how we can transform our butts just by working out? By working out and eating the right kinds of food, you can get your booty to pop! But how long does it take to grow your glutes? Maybe you are just starting your butt transformation and you want to know how long it will take to see your butt grow.
The rate of how fast your glutes will grow will depend on a number of different factors such as your diet, consistency, your genetics, and the kind of workouts you do. You may start to see minor changes as early as 1 week. However, more noticeable changes start to show around 3 weeks to 3 months.
Now that you know roughly how soon you will start to see changes, let’s dive in a little deeper, shall we?
How Long Will It Take For Your Glutes to Grow
There are different factors to consider when answering this question.
First off, each individual’s body functions differently. We all have different genetics and metabolism which plays a big role in how fast you are able to gain (and lose) muscle.
Second, we aren’t all equally consistent. So, obviously, a person who is much more consistent with the workouts will see quicker results as opposed to someone who isn’t as consistent.
And lastly, the diet. Eating the right kinds of food will help you see results faster. There are certain foods that will help you gain muscle and grow your booty. Diet is really key to getting a rounder butt!
You’re probably thinking “Yes, I know that it is different for everybody, but can you just give me a dang number so I know what to expect?”
I got you, boo. 😉
So, you can see small changes as early as one week. But don’t expect to gain an inch in just a week. Usually, you will just see minor toning or rounding of your glorious buttocks. Normally, a good average would be three weeks. However, there are some who don’t see results until they are a few months in. And around the three-month mark is where you start to see significant changes. So, hang in there.
Just remember to be patient and consistent! Consistency is key!
How Can You Grow Your Glutes Faster?
Now that you know it might take a while to grow a booty, you might be wondering if there are ways to grow a booty faster.
And the answer is: Yes, there are definitely steps you can take to help speed up the process.
Take in more protein!
If you’ve been reading my articles for a while, you’ll know that I always preach this. Eat more protein! Eating the necessary amount of protein per day makes a HUGE difference for growing your glutes. If your nutrition is not on point it will take longer to see results. Try to consume protein within 30 mins of working out to aid in growing your booty. So start with increasing your daily protein goal.
Some great sources of protein:
- Chicken breast
- Lean beef
- Lean turkey meat
- Greek yogurt
- Cottage cheese
You can also use protein powders/ shakes. There are great protein shakes you can drink that are low in calories and high in protein. Don’t worry, they won’t make you big and bulky. We women don’t have enough testosterone in our body to bulk up.
Eat healthy carbs with your protein
Aside from eating protein after your workout, also combine it with healthy carbohydrates since carbs help protein with building and repairing your muscles. Not eating enough carbs will also slow the process of growing your glutes.
So don’t shy away from carbs, they’re not all bad for you.
Some healthy carb sources:
- Brown rice
- Whole wheat bread
- Sweet Potatoes
- Whole grains
Do glute activation exercises before your workout
Glute activation workouts are like warm-up exercises for your glutes. Some people have really stubborn glutes or what others call “dead butt syndrome”, they could be doing all the glute exercises and their glutes remain stubborn as a rock. An excellent way to overcome your dead butt syndrome is by doing glute activation exercises before you start working out.
Don’t work out your glutes every day
Doing glute exercises every single day is far less effective than doing glute workouts three times a week in succession.
In order for your glute muscles to grow, you must let them rest. During the recovery process is where they will repair, get stronger, and get thicker. Instead of working out your booty every day, try doing it three times a week like Monday, Wednesday, and Friday.
Here’s a simple schedule you can follow:
|Glutes and/or Legs||Upper body and/or Abs||Glutes and/or Legs||Upper body and/or Abs||Glutes and/or Legs|
Get rid of excess fat around your waist
One way to make your butt appear bigger is to make your waist smaller. So don’t forget to do upper body/ab workouts while you are in your booty transformation journey! Do workouts that target all areas of your abs such as the upper abs, lower abs, and your obliques.
And remember, in order to get a tinier waist, you must eat cleaner food. Avoid sweets, junk food, and fast food. Stick to clean nutritious food to truly minimize your waistline and make your booty appear bigger.
Do resistance workouts
Resistance or strength training is the best type of workout to do to grow your booty. Since the goal is to grow your gluteal muscles, you will eventually need to use resistance bands and weights once the body weight butt workouts start getting easy for you.
Don’t worry, you don’t need to sign up for a gym membership to use weights and grow your glutes. You can purchase a dumbbell set plus resistance bands and grow your booty at home!
Increase the intensity of your workouts every few weeks.
This is very important to get continuous results. If you do the same workouts for weeks or months without increasing the intensity you will hit a plateau, which will slow down or stop the growth of your booty.
So try to increase the intensity by adding more reps, more sets or more weights. You can also switch up your routine every four weeks to keep challenging your butt muscles and to help them consistently get bigger.
You can increase the intensity of your workouts every 4 weeks like this:
|Week 1||Level 1|
|Week 2||Level 1|
|Week 3||Level 1|
|Week 4||Level 1|
|Week 5||Level 2|
|Week 6||Level 2|
|Week 7||Level 2|
|Week 8||Level 2|
|Week 9||Level 3|
|Week 10||Level 3|
|Week 11||Level 3|
|Week 12||Level 3|
And so on….
Why is my butt not growing?
Your glutes might not be growing for numerous reasons such as: you are not eating enough calories, you are not doing glute activation exercises before your workout to wake up your glute muscles, you are not using weights or resistance bands.
You must make sure you are consuming the right amount of food, you are doing different glute exercises, and increasing the intensity of your workouts once it starts getting easy for your muscles.
Can I grow my glutes at home?
You can grow your glutes at home, however, you will need to do resistance training in order to grow your gluteal muscles. You can use weights or resistance bands. Get a dumbbell set and a resistance band set, and combine it with a solid workout plan and you will be able to grow your glutes at home!